sub 10 in 2mile

HS PR's

800- 2:04

1600- 4:36

3200- 9:31

much longer the better for me. i'd feel like 4:36 was a dead sprint for me in the 1600, but i could roll through the 1600 of a 3200 in 4:43/4:44 and feel very relaxed and comfortable. i never could figure out the 1600/mile.

2:05-880

4:22-mile

9:10-2 mile

14:29-5k

30:08-10k

I never ran 800-1600-or 3200 as the distances were still done correctly when I ran in high school and college.

trtet wrote:

id say 4:35 and 10 are pretty equal.

Agreed

As a HS coach for the last 30 years, If I have a guy that can run under 4:48 in the mile, I usually can get him under 10 minutes. My 4:35 guys can run under 9:40. Just to give a little background I have coached 104 different athletes under 10 minutes. 68 under 9:40. 22 under 9:20. We run decent mileage and almost everything is strength related.

800: 2:03

1600: 4:42

3200: 9:51

if you're just barely in sub-10 shape, like i was, i recommend going out no faster than 5:00 for the first mile. negative splitting a sub-10 is a lot more realistic than going pre-style your first time out.

If your goal is to break 10, then don't go through the first 400 in 65 or the first mile in 4:45. Run even 74-75's and, although you might be in last place through the early laps, you will have a much better chance of finishing in 9:59.